There is much lore regarding spinach, most famously as the source of Popeye’s strength. When faced with the sight of trouble, pipe-smoking sailor-man Popeye would burst open a tin of spinach. Once consumed, his biceps would bulge and his new found strength would see him overcome his enemies.

While being slightly inflated, the nutritional goodness of spinach is quite rich. 

Nutritional Benefits

  • Calorie for calorie, leafy green vegetables like provide more nutrients than almost any other foods.
    • Spinach is considered an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline.
  • Most of the calories in spinach come from protein, making it a popular food for vegetarians and vegans.
  • Spinach is one of the best plant-based sources of iron.
    • Due to poor absorption of plant based iron, always aim to get iron from animal based sources if possible.

Best Ways to Use

  • Add layers of spinach to your next lasagna recipe.
  • Pine nuts are a great addition to cooked spinach.
  • Spinach salads are a classic easy and delicious meal or side dish.
  • Add spinach to omelets and other egg dishes
  • Instead of basil, you can use spinach to make a flavorful pesto.






Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43